A workbook from The Center for Women’s Fitness originally designed for Pilates instructors going through the Prenatal Pilates Specialist Training Program. The exercises in this 71 page workbook are geared towards women in all trimesters who are fit and healthy with no known problems. 80% of the exercises described utilize a birthing ball like the FitBALL exercise ball.

Many women use the ball as a labor and delivery tool. One way to be confident in using the ball during labor is to incorporate it into your daily life. Essential exercises for pregnancy include pelvic floor exercises, abdominal work to activate the TA and obliques and to maintain lumbar pelvic stability, hamstring strengthening and stretching to help stabilize the pelvis, hip adduction/abduction and arm work to include external rotation and should adduction.

Using the ball for matwork offers a number of different benefits. The ball is a comfortable way to exercise, especially towards the end of pregnancy.

Full color pictures give a visual aid for proper positioning.